LLT
LMT
ULT
UMT
GPR
GAR
LPR
LAR
HISS
HIIT
SISS
SIIT
Workout
Mechanical
Warm-Up Blocks
Warmup Block
Horizontal
Kenny Activation Block B
Giant Set x 1
Alternating Pigeon
Set reps intensity Tempo Rest
1 10Total moderate controlled as needed
MB Split Stance Medial Reach
Set reps intensity Tempo Rest
1 10 moderate controlled as needed
Prone T-Spine Rotation
Set reps intensity Tempo Rest
1 10T easy controlled as needed
Type 1 Spinal Motion Forced Exhalation
Set reps intensity Hold Rest
1 2 per side high max exhale +! as needed
1-Arm Plank Get Up to Balance
Set reps Tempo Rest
1 10T controlled as needed
Horizontal
Kenny 4Q lower power: dead start, odd position
Horizontal
Crossover DB Deadlift
Set reps load Tempo Rest
1 5e heavy controlled as needed
2 5e heavy controlled as needed
G2S Forward to Lateral Lunge with Balance
Set reps Tempo Rest
1 6e x2 controlled as needed
2 6e x2 controlled as needed
Accel: loaded dead start 1/2 knee opp hi knee w/diagonal
Set reps intensity Tempo Rest
1 6e moderate to high explosive as needed
2 6e moderate to high explosive as needed
Push hypertrophy super set (LLT, UMT)
Superset x 2
DB Bench Press
Set reps intensity Tempo Rest
1 10 moderate controlled 0
2 10 moderate controlled 0
Lateral Crawl to Push Up
Set reps intensity Tempo Rest
1 5 e side high controlled 60 sec
2 5 e side high controlled 60 sec
Pull hypertrophy super set (LLT, LMT)
Superset x 2
Lat Pulldown Wide Grip
Set reps intensity Tempo Rest
1 10 moderate controlled 0
2 10 moderate controlled 0
DB Bentover Row
Set reps load Tempo Rest
1 10 moderate controlled 60 sec
2 10 moderate controlled 60 sec

Brennan K.

Workout
Mechanical
LLT
LMT
ULT
UMT
GPR
GAR
LPR
LAR
HISS
HIIT
SISS
SIIT

Feel free to increase or decrease reps, sets, and load to suit your needs on a given day.

The warmup block can and should be done as a golf prep option and as a "work in" (versus work out) on a recovery day.

You will enjoy the workout itself more if you invest 10 minutes into reviewing and watching the videos so you are mentally on board with most of the exercises ahead of time. Even a little familiarity will go a long way!

Warm-Up Blocks

Warmup Block
Horizontal Loading

Kenny Activation Block B
Giant Set x 1

Can also be used to prep for a driving range round or do two rounds to facilitate recovery on an off/regen day

UMT
Alternating Pigeon
reps 10Total
intensity moderate
Tempo controlled
Rest as needed
Set Reps Intensity Tempo Rest
1 10Total Moderate RPE Controlled as needed (h:m:s)
LMT
MB Split Stance Medial Reach
reps 10
intensity moderate
Tempo controlled
Rest as needed
Activation for Feet and lateral Hip
Set Reps Intensity Tempo Rest
1 10 Moderate RPE Controlled as needed (h:m:s)

use light DB instead of MB if needed

UMT
Prone T-Spine Rotation
reps 10T
intensity easy
Tempo controlled
Rest as needed
Set Reps Intensity Tempo Rest
1 10T Easy RPE Controlled as needed (h:m:s)
UMT
Type 1 Spinal Motion Forced Exhalation
reps 2 per side
intensity high
Hold max exhale +!
Rest as needed
Set Reps Intensity Hold Rest
1 2 per side High RPE Max exhale +! h:m:s as needed (h:m:s)
ULT
1-Arm Plank Get Up to Balance
reps 10T
Tempo controlled
Rest as needed
Set Reps Tempo Rest
1 10T Controlled as needed (h:m:s)

Horizontal Loading

Kenny 4Q lower power: dead start, odd position
Horizontal Loading

Power sets require short, all out effort/focus but should not fatigue you extensively within each set.

These are "straight sets" with adequate rest between sets vital to quality

LMT
Crossover DB Deadlift
Set Reps Load Tempo Rest
1 5e Heavy Controlled as needed (h:m:s)
2 5e Heavy Controlled as needed (h:m:s)

keep long spinal posture and eyes down when grabbing the DB

UMT
G2S Forward to Lateral Lunge with Balance
Set Reps Tempo Rest
1 6e x2 Controlled as needed (h:m:s)
2 6e x2 Controlled as needed (h:m:s)
LLT
Accel: loaded dead start 1/2 knee opp hi knee w/diagonal
Set Reps Intensity Tempo Rest
1 6e Moderate To High RPE Explosive as needed (h:m:s)
2 6e Moderate To High RPE Explosive as needed (h:m:s)

Push hypertrophy super set (LLT, UMT)
Superset x 2

No rest between DB Press and the pups

LLT
DB Bench Press
reps 10
intensity moderate
Tempo controlled
Rest 0
Set Reps Intensity Tempo Rest
1 10 Moderate RPE Controlled 0 (h:m:s)
2 10 Moderate RPE Controlled 0 (h:m:s)
UMT
Lateral Crawl to Push Up
reps 5 e side
intensity high
Tempo controlled
Rest 60 sec
Set Reps Intensity Tempo Rest
1 5 e side High RPE Controlled 60 sec (h:m:s)
2 5 e side High RPE Controlled 60 sec (h:m:s)

Pull hypertrophy super set (LLT, LMT)
Superset x 2

No rest between the pulldowns and the rows

LLT
Lat Pulldown Wide Grip
reps 10
intensity moderate
Tempo controlled
Rest 0
Set Reps Intensity Tempo Rest
1 10 Moderate RPE Controlled 0 (h:m:s)
2 10 Moderate RPE Controlled 0 (h:m:s)

Grip should be whatever keeps your elbows happy

LLT
DB Bentover Row
reps 10
load moderate
Tempo controlled
Rest 60 sec
Set Reps Load Tempo Rest
1 10 Moderate Controlled 60 sec (h:m:s)
2 10 Moderate Controlled 60 sec (h:m:s)

Exchanging rows rotating torso...sustain long spine with a little arch...think "chest up"